4 Habits to Start in Midlife to Improve Longevity

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Regular exercise, including strength training and aerobic activity, supports physical and mental health.

• A Mediterranean-style diet with whole foods, protein and fiber promotes longevity and well-being.

• Quality sleep, social connections and brain-stimulating activities are key to aging healthfully.

If you’re in midlife, changes such as perimenopause and menopause, slowing metabolism, and bone and muscle loss might be on your mind. You may feel like the march of time is already having its way with your body, but you’re only right if you’re not open to change.

We spoke with a pair of physicians who specialize in longevity medicine to find out which habits are best for supporting a healthy second half of your life. Some are obvious—others may surprise you. Either way, they are key to not just surviving but thriving for a longer time than you may have thought possible. “At any stage of life, we can always optimize and improve and impact our life positively. You can be 70 and just decide, ‘Hey, I want to change things up,’ and there’s no reason why you can’t,” says Michael J. Hall, M.D., M.Sc. Here’s how.

Move Your Body

When it comes to midlife habits, “building muscle is super important, but aerobic [exercise] is also important,” says Pablo Prichard, M.D. One Italian study that focused on adults between the ages of 60 and 85 found that HIIT (high-intensity interval training) and CAT (continuous aerobic training) both had major benefits. HIIT was associated with improvements in muscle strength, fall risk and cognitive function, while CAT was linked with reducing depressive symptoms and improving mental well-being and mood regulation.

So, where should you start? Prichard says that a brisk walk is a good start for those who are currently sedentary, and he likes Tabata-style workouts (a form of HIIT) for a more advanced form of exercise. Even if you’re not engaging in intense workouts, some movement is far better than no movement at all.

Find the Right Diet for You

There are many diets associated with a healthy lifespan. Hall is a proponent of the Mediterranean diet, but a balanced eating regimen that includes sufficient protein and fiber will stand you in good stead, no matter what people call it. “It’s very important to eat whole foods,” says Prichard. “If you are exercising, weight training, you’ve got to have protein. There’s a lot of sources of protein, and it’s important to vary them. But also, your fiber is super important.” Indeed, research has found that diets that emphasize plant foods, unsaturated fats and limited red and processed meats have been associated with healthy longevity.

The food itself isn’t the only thing that’s paramount, says Hall. “Sitting down with people to eat and share a meal and prepare a meal, that’s a big feature, too.” The social aspect of dining with others has been associated with higher levels of happiness and lower levels of stress, pain and sadness.

Never Stop Learning

Not surprisingly, keeping your brain active into your golden years is scientifically tied to better cognitive function. “Anything that uses mental capacity is really, really important,” says Prichard. He notes that learning skills that include a social aspect are even better, such as starting to play bridge or gathering with friends for a game of chess. “Anything that keeps your brain active, something that you truly enjoy, [is] going to de-stress you, plus stave off neurodegeneration,” he explains.

Protect Your Sleep

Sleep changes can happen at any stage of life, so it’s important to pay attention to how this might be affecting your health. One systematic review found that older adults who experienced healthier aging reported higher sleep quality and less disordered sleeping than those who had more health issues. Because getting your zzz’s is regenerative, it’s one of the most effective things you can do to keep your body healthy as it ages.

How much sleep is ideal? According to a 2026 study, six to eight hours may be just right for getting the amount of relaxation you need to recover each night. Along with getting enough of it, improve the quality of your sleep by going to bed and getting up around the same time every day, staying off of electronic devices at least 30 minutes before bed and avoiding large meals and alcohol late in the evening.

Other Tips to Improve Longevity

• Stay hydrated. It might seem obvious, but it’s worth emphasizing that hydration is key to multiple biological processes in our bodies. Drink plenty of water throughout the day, and limit your intake of sugary drinks for optimal functioning.

• Consider supplements. While it’s best to get the nutrients you need from eating a variety of healthy foods, you might not get enough from your diet as you age. “I always think of supplements as replacing something in your engine that you’re either not making anymore, or you’ve lowered your amount that you’re making,” says Prichard. Talk with your health care provider to determine whether supplements might support your individual health goals, and if so, which ones.

• See your friends and family. “If you’re not interacting with people, and you’re isolated and alone, that [can create] a lot of anxiety and depression in people,” says Hall. He also highlights the importance of physical touch among your friends, family or partners, which has been shown to ease pain and emotional distress in older adults.

• Practice mindfulness. Hall says that whether you have a religious practice or just find the time to mindfully relax, the results are the same. You are more likely to be happier, and your brain may age less rapidly. One 2025 study used machine learning to chart the cognitive changes in older adults, including expert meditators. That group showed a younger brain age than other cognitively unimpaired older adults.

Our Expert Take

Aging gracefully depends on a variety of lifestyle factors. While there’s no “too late” when it comes to making changes for a healthier advanced age (Hall calls it a “healthspan” as opposed to “lifespan”), your chances for it are better the younger you start. Staying active, eating nutritious foods, using your brain and getting enough sleep are paramount to maintaining your health throughout life. Midlife is the perfect time to begin good habits that will allow you to continue living your life as healthy as you are today.

Read the original article on EatingWell